No swim yesterday; ran 9.5 mi easy
Today ran 7.5 mi with some mile-to-2 mi segments moderate, then 1075 yd swim

2 x 100 on 1:30
5 x [50 kick + 100 fast] 1:15, 1:14, 1:14, 1:13, 1:14
50 kick
50 swim
25 kick c/d

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maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

I did 4 hours of swimming in the first two days of this month. Yesterday I swam the 1.9K in a half IM relay in the morning. I was around 2.5 min faster than a few years ago, which is great considering my right arm is still weak for pulling. My time was slow at 34 minutes, but even when I was swimming half IM's in 31 minutes in the past, I was doing this is 36-37 min.

Yesterday evening was another 70 min swim and the focus was IM sets.

This morning was a 2+ hour IM focus swim morning.

Main sets were

Warmup was 500m continous leading into 5x100IM easy continous

• 4x250m IM (tacked on 50m free to the standard 200IM)
• 200m kick with fin dolphin on stomach, dolphin on side using my body like fish, kick on back
• 2x400IM...steady pace focus on keeping body as tight and steamlined as possible
• 200m kick with fin dolphin on stomach, dolphin on side using my body like fish, kick on back
• 20x50m odds were fly-back, evens were free on one minute
• 200m kick with fin dolphin on stomach, dolphin on side using my body like fish, kick on back
• 1x200m Fly....focus on keeping knees and ankles and toes together like a mermaid and kicking hard up and down
• 200m kick with fin dolphin on stomach, dolphin on side using my body like fish, kick on back
• 8x50m fly sprint out, kick on back streamlined coming back

After that some easy free until I rounded it out to a 6000m workout. I am pretty cooked now doing ~12K in a bit over 24 hours.

Pool is closed starting tomorrow for 19 days, so I was kind of emptying the tank a bit as I will miss a lot of swims

Next Saturday and Sunday I am in London England and planning to do some big swims in the Olympic aquatic center and plan to do timed "solo races" in the 200 IM, 400IM, 50 fly, 100 fly, 200 fly, 400 free and 1500m from wall push off.

I'm cheating... I didn't post my last workout in the August thread.

I missed the first part of the week because I strained my lower back moving my daughter's apartment stuff for the 4th time. It's finally in a storage unit... So, I won't have to deal with it again for 6 months.

Friday :

WU: 3x10p drills
MS: 2x( 300 (30s) 4x75 fast (30s}
CD: 300 ez

Felt like crap.... Like I always do after several days without swimming. Mainsrt was supposed to be 3x, bailed hoping Saturday would be better.

Saturday:

WU:
200ez
2x50 kick
2x100 single arm drills

MS: 27x100 usrpt @ 1:42, failed at 15, 22, 27

CD: 200ez

Felt good. My last 3 reps (24-26) we all sub 1:40. #27, I blew up.

I haven't been posting much here because I'm doing the sprint challenge, so really the same thing most every day, 800SCY.

But I have decided I would do once a week a swim focused workout and today was a breakthrough, been having a lot of those lately.

Warmed up with 5x100 buoy@1;30(1;19/18's)
5x100IM kick@2;00(1;54 to 1;48)
1650 pull for time(500 splits-6;16/6;18/6;14, total time 20;37)
350IM kick(6;59)
4x50 odds free@1;00(35/34) evens dolphin kick(1;02/;01)
3200SCY


So really happy with my 1650 pull, really didn't think I was ready for 1;15 pace. But warm up sets felt easy, so just decided to go for it. Now back to my daily 800...

I’ve moved from altitude in Colorado to thick humid air in Louisville, KY. Today is the last day of the season for world-famous Lakeside Swim Club,so I decided to do the USMS 5000m postal Swim. Advantage: coming down from altitude in the last several days. Disadvantage: the water was too warm, probably 83-84, so I had to keep things in check.

1:11:29.xy as 10 x 500, touch and go:

7:10.29
7:08.70 -14:19
7:08.00 - 21:27
7:09.11 - 28:36
7:10.41 - 35:46
7:11.71 - 42:58
7:08.86 - 50:07
7:12.54 - 57:19
7:08.58 - 1:04
7:00.47 - 1:11:28.xy

1 x 300 SWIM, BUILD by 100 on 4:00

2 x 150 PULL no BUOY on 2:15
ALT ML / SL by 25

3 x 100 SWIM MODERATE w/2 SB / 25

4 x 75 COMPLETE CHOICE on :10 REST

6 x 50 KICK w/BOARD, NO FINS on :15 REST

12 x 25 SWIM on :30
2 EASY / 1 SPRINT

6 x 50 SWIM, DES 1-4, HOLD 5&6 on :55

4 x 75 IM ORDER on 1:20
Yes, 75 FLY!

3 x 100 SWIM, DES 1-3 on 1:25

2 x 150 SWIM w/1 BT on 2:10
ALT 1 BT-R / 1 BT-L by 25

REST 2:00

1 x 300 SWIM for time

REST as NEEDED

300 CHOICE SWIM DOWN

Nice job on the 5k, 84 degrees is brutal for a swim that long, 77/78 would have been perfect. Probably negated all those extra red blood cells you have, maybe hit it again somewhere where it is cooler and you still have those guys swimming around in your blood..

I’m not sure where I can find an open 50m pool this late in summer. Anyone with suggestions, please let me know.

Got to the pool late, needed to maximize the volume in a short time, so I went cold into a 1.2 mile (2100 yd) pull (buoy, but no paddles). Came in at 27:26. Swam an easy 200 cool down, was done with the 2300 yard workout in just over 30 minutes.

I'm on month 4 of adding regular run and bike workouts to my routine, but I'm still finding my kick totally worthless in the pool more often than not. Any more, I'm doing all or mostly pull 2 out of 3 weekly swim workouts.

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"They're made of latex, not nitroglycerin"

I fell off the wagon so far this week in terms of swimming. Got back in today.

9.1 mi run w/ 5.75 @ 8:57 pace and 2.5 mi @ 8:49 pace
550 yd swim (straight)

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maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

It's only the 6th and I've not been in a pool until yesterday. But, I've been in the ocean a lot!
9/1 - Waikiki Roughwater swim - 4584 yards (2.6 miles) in 58 minutes. Way faster than last year, but I dropped a place to 4th and therefore off the podium. Missed it by 40 seconds. My GF was a minute faster than me and placed first!
9/2 - Maui Channel Relay - I was 5th swimmer on our team and only swam my 30 minute segment. I got in 2373 yards in that time. We placed 2nd in our division and 9th overall out of 27 teams. We finished the 10.8 mile swim in 3:36. The amazing Aussie team, consisting of the top three overall Waikiki swimmers and a couple other really fast dudes did it in 2:54.
9/3 - An early swim in Kaanapali, Black Rock just to chill and take some underwater pics and such. Just 1500 in 30 minutes. The prepped to fly home.
9/4 - Back at good old Shaw's Cove whose water is just a few degrees cooler than Hawaii - no wetsuit need, I got in 2615 yards in 48 minutes. There was a strong southbound current which made for a slow climb to Seal Rock, but then nearly floated as fast back to Shaw's!
9/5 - Again at Shaw's, still a strong current. Pushed through 2404 yards in 35 minutes. Followed that later at lunch a swim in the Sloshbucket pool, 2000 yards straight in 28 minutes.
And lastly, this morning, Shaw's again. No current or a slight northbound current, 2116 yards in 30 minutes. Will likely hit the Sloshbucket again since I can't run... can't hardly walk, but swimming is like heaven!

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Proud member of FISHTWITCH: doing a bit more than fish exercise now.

5.2 mi easy run 49:48
1925 yd swim, left my body quivvering, lovely

5 x 100 on 1:30, extra :30 after the last one
200 fast on 3:00 (2:36)
100 easy on 1:30
50 kick on 1:30
200 fast on 3:00 (2:33)
100 easy on 2:00
200 fast on 3:00 (2:32)
50 kick on 2:00
200 fast on 3:00 (2:33)
50 kick on 2:00
200 fast 2:33
25 kick c/d

---

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

I've been lazy about posting again this week. Mostly because I've been frustrated. I'm assuming I overdid something last weekend, not really sure exactly what though.

Tuesday:
WU: 200ez, 2x100 drills
MS: 3x100 ...
CD: get out of pool

Main set was supposed to be a usrpt set. But, my pace was WAAAY off (+6s/100), and shoulders felt like crap. I just didn't have anything, so I just bailed on it with the plan to try again on Wed.

Wed:
WU: 3x100 drills
MS: 20x100 usrpt @ 1:46 pace, failed at : #14
CD: just got out of pool

MS was a little better, still about 3s off pace...but, I stuck with it anyway.

Fri:
WU: 3x100 drills
MS: 20x100 usrpt @ 1:40, failed at #12, #18, #20
CD: get out of pool

MS started out slow again, at 1:44 pace. After #5 or so, something changed. I tagged the wall at 1:37. I fell back to about 1:40 after that, but held that pace. As the set wore on, I actually dropped to 1:39, then 1:38 before finally failing at #20 with a 1:42.

My thoughts on what's been going wrong lately: I think I've been focusing too much on eliminating the pause in the front...and forgot to finish the pull in back. I think as soon as I was initiating the catch up front, I was just truncating my pull through on the stroking arm. At some point today (#6), my swim brain/arms decided to pull all the way through even while starting the catch on the arm in front. It was literally from one interval to the next, but it was NOT a conscious change on my part):

1:43, 1:45, 1:44, 1:45, 143, 1:37, 1:40, 1:40, 1:41, 1:39, 1:38, 1:42...

And...suddenly my avg spl dropped by 2. I've got a follow up session with Bobby Patten on Sunday. THIS will be a big topic.

Went for my first “real” swim since July this morning, a club aquathon (1000m swim, 5km) bike. Perfect conditions in the lake, except the sun coming up made it impossible to sight the last couple of buoys. Swim was a bit long, guessing it was about 1300 or so.

Run was a nice little trail run. Nice thing was that the event was less than 2 km from my house.

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Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly

Had to take a rest day sort of yesterday, did 1700SCY of various swimming.

Felt better today and did a real set;

5x500- 1 swim@7;30(7;14)3pull@7;00(6;35/6;30/6;25)1 IM kick@9;30(9;22)
3x100@2;00 Breast(1;30) buoy(1;20) dolphin kick(1;55)
2800CY

Back to the spring challenge tomorrow....

Another lesson with Bobby patten today. The guy is awesome. Somewhere around 1200-1500 m. Bobby's pool is a 25m pool (vs my normal 25y pool).

First he had me do a 200m warmup, then we did 4x50 strong on the 1 minute. I came in at 49 avg for the 4.

He said I wasn't fully extending, and I was truncating the finish.

We started with some paddle work. He had me swim with some finis iso paddles. He specifically wanted me to focus on my extension, and finish. We used them both ways (outside and inside), a couple hundred meters each way. Then a couple hundred meters regular swimming.

Next, had me swim with some short fins. He told me to relax and just go through the stroke motion without worrying about PULLING. Again, we did 2x100m with fins... 100m swim.

Finally he had me swim with 1 fin and 1 paddle... On opposite sides. The point was to focus on using the fin to balance the opposite arm pull. 100m each way. Again followed by 100m swim focusing on balancing each pull with an opposite leg kick.

This drill made a huge difference... It was like a light bulb. I could feel the solid thunk of each downbeat kick as each arm entered the water.

At the end of the session he had me do 2x50m on 60s at the same effort as the 4x50m we did to start. These came in at 43s/43.5s.

After all that... I was happy at the end when he said, "I think THAT can be your stroke!" for the next 2 weeks he just want me to focus on making these new changes habitual...try to ignore the clock.

A great session.

Followed by 43miles on the bike.

Saturday 11 mi run, 3 mi bike (errands)
Sunday 43.4 mi bike
today 7.5 mi run (2.2 mi @ 8:57/mi, 3.5 mi @ 8:49/mi, 1 mi @ 8:41), 1200 yd swim

800 w/u 11:31
50 kick
100 swim
50 kick
200 swim

---

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

I don't understand (b). Picture no worky-worky.

Going to try to join here regularly as I swim more this fall.

This morning, the young fast guy came up with the workout.

600 WU
8 x ( 25/50/75 all on :50) the 75 was touch and go, I was probably 50-52.
12 x 25

About 2200 scy.

I, and my pod had a stupid swim today. We’re very proud of the poor decision making that went on. We did our usual swim out of Shaw’s Cove, this morning, with a fairly low tide. There were the occasional sets of 4 overhead waves coming in from the west (rate). Anyway, first stupid thing – Swim through the Portage – a 30 foot long narrow crack in the rocks. Not too brilliant to do with any kind of bigger surf as the surge through there will push you into the rocks. We were all lucky.
Next stupid thing was at Seal Rock where, despite the very turbulent conditions, we decided to swim around the rock. The backside of the rock is where waves reconnect after being split around the rock and they then break with a curl and much higher. It’s from 3 feet deep at the trough to over 6 feet on top of a wave and all rocky in the bottom. We go into it with abandon. I dipped under a wave only to find my face about 6 inches from a rock. Others had similar experiences. The water here is all bubbly froth, so you can’t see a thing. We all survived unscathed and high-fived, while commenting how stupid that was.

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Proud member of FISHTWITCH: doing a bit more than fish exercise now.

Good luck Steve with all that fusion stuff, keep us up on how your are doing. Looks like I got on a relay at La Jolla, appears to be a 250+ one, so I may be the slug on the team. But I just saw that they allow wetsuits, fins, whatever in the AG race, so not sure what Mike Collins is going to do with our team, assuming he wants to swim scratch for this.

Got of the sprint tri treadmill today and did a good swim with dan up in the mountains here:

7x400 3swim@6;00(5;43/5;36/5;31)2 buoy@6;00(5;27/5;23)1 IM kick@8;00(7;37) 1 pull@5;30(5;10)
200IM kick(3;50)
3000SCY

Mike was trying to recruit Heidi and I, but we had already formed a team - just the two of us (Team name: 2-4-10, get it?). Then my back thing/surgery schedule came up. Well, Insurance is being a bitch, and I'm denied... I'm gonna miss my scheduled date. So, I'm back on, Heidi and I - 5 miles each. Then Pizza Port afterwards for recovery! I guess I'm gonna do the Nadadores Mission Viejo Lake swim, too. Might as well. That should wrap up my SPMS OW Swim series as high points leader and I'll get another towel (YAY!)
Also, the results changed for Waikiki Roughwater. I was fourth, but now third. I think Kaia is sending me my little bowl. Still, two third place bowls (last year, was third, too) don't equal the size of Heidi's first place bowl!

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Proud member of FISHTWITCH: doing a bit more than fish exercise now.

I am just starting to get back into the pool, so I have been keeping it simple.

100 SKIPS

4x through:
300 Pull (paddles, pull buoy, snorkel) R:15
4*25 FAST R:30

8*50 R:15 drill/swim by 25

100 easy

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Superfly Coaching
http://www.superflycoaching.com/eric

IL PIRATA VI GUARDA

Tuesday night:

300 WU
12 x 25 @:30
4 x (200 pull/paddles @ 2:55, 50 fast @ 1:00)
6 X 50 kick
4 X 50 drill
9 x 100 @ 1:30 DESC 1-3, 4-6, 7-9 about 1:19 / 1:16 / 1:14 for all 3 sets
4 x 75 IM @ 1:15

3100 scy


Wednesday morning

600 WU
4 x (3 x 50 moderate, 1 x 50 sprint (fly) @ 1:00, 2 x 50 kick @1:10)

1800 scy